is. as you notice when i turned it, when you turn it, you're working the forearms, triceps and through here. >> it's all in the turning. >> do three set of ten reps. >> now, tell me about this other combination, the lunlg and pull. >> oh, i love this. working quads, hips and the upper part of the shoulder and the core. step forward here, lunge, come back, take the weight, pull it up. step down up and pull. >> you know, this is really not fair. because you make it look so easy. it isn't that easy. can't be. >> it's the matter of intensity. you know exercise is 75% mental, so if you say i can doit, it's going to be fun and you're going to get incredible results. you can do it at home, your office, on vacation. you don't need heavy weights. >> and you said seven minutes. >> seven to ten minutes.